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Couch to Parkrun 5km

Author

Peta Woodland

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

running 5km beginner

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Plan Description

This is for complete run beginners to prepare them to run a 5km. It utilises park run as a tool for fun, friendships and fitness....

The plan is a slow progression from mainly walking right through to running a full parkrun after 12 weeks...

It encourages beginners to complete some exercise on most days of the week....

Please email contact@energisecoaching.com.au with any questions. We will answer most questions within 12-24 hours. Peta from Energise Coaching coaches athletes of all levels and abilities.

There are no minimum requirements.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:46 hrs 0:45 hrs
1:23 hrs 0:50 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:46 hrs 0:45 hrs
1:23 hrs 0:50 hrs
—— ——

Training Load By Week


Peta Woodland

Energise Coaching - triathlon, running, swimming

I believe in sustainable training around living life. I see too many people burning out when age group athletes should be able to enjoy their sport, have time for other things, while still seeing solid performance gains. I offer personalised training programs & coaching or group coaching services to swimmers, triathletes and runners to suit lifestyle and performance goals.

Sample Day 1

0:20:00
Welcome to the program

Go out and enjoy a 20 minute walk...

Sample Day 2

0:20:00
Run 1

warm up: walk for 5 minutes

run for 15 seconds, walk for 1:45 x 5

Cool down: walk for 5 minutes

Sample Day 3

0:20:00
Walk

Go out and enjoy a 20 minute walk...

Sample Day 4

0:20:00
Run 2

warm up: walk for 5 minutes,

run for 20 seconds, walk for 1:40 x 5

Cool down: walk for 5 minutes

Sample Day 6

0:25:00
Run/walk

1 minute run warm up, 1 minute walk

Run 15 seconds, walk 1:45

Sample Day 7

0:20:00
Walk

Go out and enjoy a 20 minute walk...

Sample Day 8

0:25:00
Walk

Go out and enjoy a 25 minute walk...

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